1-219-765-8600

Crown Point, IN

Top
April 2, 2025

Four Cheers for Angelos and a Birthday Recipe to Reel You In

If you’ve been following my blog for several years, you may recall my weekly posts that were written comparing the size of my friend’s baby in ute

March 27, 2025

Springtime Tips for Home and Health

Spring is here, bringing longer days, warmer sunshine, and the perfect opportunity to refresh our spaces and our diets. Just as nature renews itself,

March 20, 2025

Spring into Spring

The spring (vernal) equinox happens on Thursday, March 20 at 5:01 A.M. EDT, marking the moment when the sun crosses directly over the Earth’s eq

March 12, 2025

Natural Ways to Tackle Seasonal Allergies

Seasonal allergies occur when your immune system mistakenly identifies harmless substances—like pollen from trees, grasses, or weeds—as dangerous

March 6, 2025

Why Extra Virgin Olive Oil is the Kitchen MVP

When it comes to cooking oils, not all are created equal. While seed and vegetable oils like soybean, corn, safflower, and canola are common in proces

February 27, 2025

Are You Stuck in the “I’ll Start Tomorrow” Loop?

Ever told yourself, “That’s it! Tomorrow, I’m eating healthy!” And then tomorrow shows up, and you think, “Eh, maybe next week.” Guess wha

February 20, 2025

Simplifying Dinner with HelloFresh

I recently stayed with a friend and when I offered to cook dinner, she presented me with a brown paper bag that said “HelloFresh” on the outside.

February 13, 2025

Celebrating the Birth Month

Yes, it is that time again when I capitalize on the celebration of the birth month. After all, why should all the excitement of a birthday be packed i

February 5, 2025

Power Up with Protein

Many people aren’t getting enough protein—especially as they age. While it’s often associated with bodybuilders and gym fanatics, protein is ess

January 29, 2025

Continuing Your Winter Hydration Journey

Last week, I shared five essential tips to help you stay hydrated during the colder months. This week, we’re diving into five more practical ways to

How to Get the Results You Want

When people talk about their health and fitness goals, generally, they say things like:

⚖️ I want to lose 20 pounds.

🧘🏻 I want to be less stressed.

🏃🏾‍♀️ I want to run a sub-30-minute 5K.

These are all examples of outcome-based goals—goals that focus on a desired outcome or result. 

It’s fine to frame goals like this… in casual conversation.

But it’s not so great for actually improving or progressing toward that goal.

That’s because wanting an outcome isn’t enough. (Even if you really, really, REALLY want it.)

Why?

Because we (usually) can’t control outcomes.

You can have crystal clear vision of your goal—plus all the motivation in the world—but then:

You get slammed with work.

Your kid goes through a mental health crisis.

Your gym closes for, like, TWO YEARS.

You develop problems sleeping.

Your knee decides it hates running.

And poof!

There goes your goal—up in smoke. Staring at the ashes of your former goals can feel like a personal failure.

However, you might’ve had little to do with your goal not working out. It’s just that things beyond your control—work, other people, your biology—didn’t cooperate.

But if results are out of your hands, how are you supposed to improve at anything?

Meet: Behavior-based goals.

Behavior-based goals are centered on the ACTIONS you take, like eating slowly at every meal, practicing a daily meditation session, or doing some type of training or active recovery most days of the week.

Because you have MUCH more control over your behaviors, behavior-based goals are more effective—and more empowering.

Here are a few examples of turning outcome goals into behavior goals:

EXAMPLE 1

Outcome goal: Lower blood sugar

Behavior goal: Take a 20-minute daily walk 

 

EXAMPLE 2

Outcome goal: Sleep 8 hours a night

Behavior goal: Create a calming bedtime routine and start it 30 minutes before bedtime

 

EXAMPLE 3

Outcome goal: Improve relationship with partner

Behavior goal: Have a date night once a week

 

How to set a behavior goal—TODAY.

What to Do

► Write down the outcome you want. (Let’s say it’s, “Lose 20 pounds.”) 

► Then, write down some skills you think you’ll need to get that outcome. (For example, one might be “meal prep.”)

► Next, write down a behavior you can do today that’ll help build those skills. (Buy and wash blueberries and put them in a container that’s easily accessible.)

► Try to do the behavior consistently. (In the example above, maybe you prep a bunch of fruit on Sunday and again on Wednesday, so you have healthy snacks available all week.)

You may not always follow through, and that’s okay. Progress is almost never a straight line in the direction you want to head.

But by focusing on the behavior and not just “lose 20 pounds,” you keep your attention on the part you can control.

That’s truly how you achieve amazing things over time.

If you need some help figuring out a list of behavior goals to work on in order to achieve the outcome you desire, shoot me an email and we’ll set up a time to figure it out together.

Much love,
Health Coach Carol

“It’s not about perfect. It’s about effort. And when you bring that effort every single day, that’s where transformation happens. That’s how change occurs.” — Jillian Michaels

7 Tips for Late Summer Wellness

Labor Day weekend is upon us, signaling the unofficial end of summer.

I’ve noticed the sun setting a bit earlier each day.

This week in NW Indiana, we’ve been experiencing 90+ degree heat, along with stifling humidity.

Yet, the prior week we experienced 70-degree days with nights that dropped into the 50’s. It felt like fall. 

This crazy transition from late summer to early fall can take a toll on us physically, creating environmental stress.

“I could use more stress in my life,” said no one ever.

As our digestion and immunity weaken, we may become more susceptible to allergies, bloating, dryness, restlessness, anxiety, or insomnia.

To help maintain balance and minimize at least one of life’s stressors, we can adjust our diet, lifestyle, and routines to align with the rhythms of nature.

Here are some tips to help you smoothly transition from late summer to early fall.

  1. Incorporate Cooling and Hydrating Foods: While the heat of summer may be fading, it’s still important to keep the body cool and hydrated. Include foods like cucumbers, melons, and leafy greens, which are naturally cooling. Enjoy local and seasonal produce from farmer’s markets. Remember to drink plenty of water.
  2. Create a Consistent Sleep Schedule: Aim to go to bed and wake up at the same time each day to regulate your body’s natural rhythms. Ensure you’re getting enough sleep to support your body’s transition.
  3. Do Something Nurturing Each Day: Sit outdoors, spend a few minutes reading a book, listen to your favorite music, or pet your dog.
  4. Practice Mindful Eating: It’s not unusual to feel a bit more distracted now. Relax during mealtime, chewing your food thoroughly, and savoring each bite. This aids in proper digestion and helps eliminate bloating.
  5. Exercise Daily: Engage in exercises that are steady and grounding. Yoga, walking, and Tai Chi are excellent choices. Avoid overly vigorous or fast-paced workouts.
  6. Set Seasonal Intentions: Use this transitional period as an opportunity to set intentions for the upcoming season. Reflect on what you want to cultivate in your life as you move into fall, whether it’s a new habit, a personal goal, or simply more presence in your daily activities.
  7. Cultivate Gratitude: Fall is a season of harvest and abundance. Cultivating gratitude for the experiences and growth of the past summer months can help you enter the new season with a positive and balanced mindset. Consider starting a gratitude journal to regularly acknowledge the good in your life. 

The transition from late summer to early fall is a beautiful time to realign with nature and tune into your body’s needs. By making mindful adjustments to your diet, daily routines, and mental health practices, you can smoothly navigate this seasonal shift and maintain balance in both body and mind.

Still feeling a bit overwhelmed? Email me and we’ll figure it out together.

Wishing you a joyful Labor Day celebration!

Much love,
Health Coach Carol

 “I could never in a hundred summers get tired of this.”—Susan Branch

Should You Use a Fitness Tracker?

Lots of people wonder: Should I get a fitness tracker?

The answer: It depends.

For some people, it can be a really helpful tool. This is especially true if you…

Are numbers oriented. For instance, maybe you have an engineering, actuarial, or accounting mindset.

Have more advanced goals. Think elite athletes, bodybuilders, models, and other people who get paid based on how they look or perform.

See data as information—nothing more. The numbers don’t define you. They aren’t part of your identity. In this case, fitness tracker data can be helpful—because you can view it as just that. 

But for others?

Fitness trackers can leave them feeling like they never do enough.

These folks tend to see weight, heart rate variability, or sleep quality as a statement of who they are.

You’re more likely to fall into this category if you…

See the behavior you’ll track as a chore, making comments like, “I have to do this to lose weight.”

Don’t feel you have a choice. You might say, “I don’t want to exercise, but my doctor told me I have to.”

Do the behavior to avoid feeling guilty. In other words, you exercise because you don’t want to feel bad about not exercising.

The Bottom Line

There’s nothing wrong with experimenting with a fitness tracker to find out if it’s right for you. (Well, besides the expense—if you don’t like it.)

But they’re also not necessary for success. (People were “optimizing” their health way before Fitbit, Oura, and Apple Watches came along.)

You could find a fitness tracker to be awesome. Or it could be awesome for a while, and then completely unnecessary or even frustrating later. Or it could be a poor fit from the get-go.

If you’re using one, every now and then ask yourself:

“How’s this working for me?”

Is it helping your motivation—or hurting it? Do you appreciate the data—or ruminate over it? Does it keep you engaged in a healthy way—or leave you feeling guilty and frustrated?

Your answers will give you all the data you need to know what to do next.

As for Health Coach Carol…

I’ve been using a Fitbit for several months. It was interesting to check out my daily steps, sleep quality (not 100%, but helpful info), calories burned, when I get a text message, etc.

I’m now taking a Fitbit break. Some days it’s just more information than I care to know.

In last week’s blog post I mentioned hummus, a healthy and versatile snack food. For a basic hummus recipe that is tahini-free, check out the Everything Else section in Recipes. 

Happy snacking,
Health Coach Carol

“Motivation is what gets you started. Habit is what keeps you going”. – Jim Rohn

Tahini-Free Hummus

Most commercially prepared hummus varieties contain tahini (ground sesame paste). For those of you who are not fond of tahini or have an allergy or sensitivity to sesame seeds, this recipe is for you. 

Tahini-Free Hummus

Ingredients:

  • 1 (15.5-ounces) can garbanzo beans, rinsed and drained
  • 1/4 cup extra virgin olive oil
  • Juice from ½ a lemon, about 1 tablespoon
  • 1 teaspoon cumin
  • ¼-½ teaspoon salt
  • Paprika, to garnish (optional)

Instructions:

  1. Combine all ingredients in a food processor or blender.
  2. Blend until smooth.
  3. Taste and adjust seasoning, adding more salt, lemon juice, or additional spices as needed.
  4. Serve immediately or refrigerate in an airtight container. It will keep for about 4 days and can be frozen to extend shelf life.

You can vary the recipe by adding garlic, roasted red peppers, pepper flakes—whatever your taste buds fancy.